Nutrition & Digestion

1. Nutrition & Digestion Lesson 1

2. Good nutrition enhances your quality of life & helps prevent disease. • Nutrients: Substances in food that your body needs to grow, repair itself, and supply you with energy. The Importance of Nutrition

3. Nutrients in our food Carbohydrates Proteins Fats Vitamins Minerals Water

4. Carbohydrates Carbohydrates are the sugars and starches found in food. They are the major source so energy for you body. They can be divided into two types. Simple Carbohydrates (Sugars) Complex Carbohydrates (Starches)

5. Simple Carbohydrates Simple Carbs= sugars like sucrose used to sweeten many foods, or lactose in milk. Simple carbohydrates are absorbed rapidly. This increases the chance of sugar converting to fat. Foods like cake, pastry, biscuits, chocolate to name a few contain lots of "empty" calories. Because our cells usually do not require that amount of energy at that time, the sugar must either be converted to glycogen ( sugar storage within cells ) or converted to fat.

6. Complex Carbohydrates Complex Carbs: Starches found in whole grains. Foods like potatoes & beans. These carbs take longer to break down and absorb, this gives you more time to use the energy they provide through exercise. Complex carbs are usually found in foods that provide a variety of nutrients. An indigestible complex carbohydrate that is found in parts of vegetables, fruits, & whole grains is called fiber. (Fiber helps move food through the digestive process)

7. Glycemic Index The glycemic index or GI describes this differences in carbohydrates by ranking them according to their effect on our blood glucose levels. Studies are showing Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. High glycemic index foods generally make blood sugar levels higher. In addition, people who eat a lot of high glycemic index foods tend to have greater levels of body fat, as measured by the body mass index (BMI). High BMIs are linked to obesity, heart disease, and diabetes.

8. Proteins • Proteins: Nutrients that help build and maintain body cells & tissue. • During major growth periods, such as infancy, & teen years, the body builds new cells & tissue from the amino acids in proteins. • A complete protein is a protein that contains all of the essential amino acids. All animal proteins are complete, including red meat, poultry, seafood, eggs, and dairy. How do vegetarians or those allergic to dairy products get their complete proteins?

9. Fats • There are numerous types of fat. Your body will store excess calories in fat cells. Some fats are found in plants (tropical oils) and animals and are known as dietary fat. Dietary fat can provide your body with energy. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body. Can you find similarities between fatty foods and alcohol, drugs, or other risky behaviors?

10. The Good (Unsaturated) The Bad (Saturated) The Ugly (Trans Fats)

11. Unsaturated Fats • This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in unsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these types of fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

12. Saturated Fats • This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease as well as Type 2 Diabetes.

13. Trans Fats • This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. Not only do trans fats raise LDL (bad cholesterol) but they also strip the body of HDL (good cholesterol).

14. Minerals • Minerals: Substances that the body cannot manufacture but that are needed for forming healthy bones & teeth, and regulating many vital body processes. • Water is the most vital mineral to the body. It helps in the following… • Carries wastes form your cells. • Lubricates your joints. • Absorbs nutrients • Helps eliminate wastes • Helps maintain normal Body Temp

15. Minerals Continued… • There are many other important minerals such as…. • Calcium • Phosphorus • Magnesium • Iron

16. Vitamins • Vitamins: Compounds that help regulate many vital body processes, including digestion, absorption & metabolism.

17. Assignment • Step 1: Students will visit the My Pyramid web site at www.choosemyplate.gov • Step 2: Click the interactive tools link on the left side of the page. • Step 3: Click Daily Food Plan under interactive tools. • Step 4: Enter personal information in the spaces provided. • Step 5: Now that you have your Daily Food Plan you can click “Click Here to view and print a PFD” link on the right side of the screen. • Step 6: Print 2 copies of the page, one for you and one for the teacher.

18. Digestive Process • The human digestive system is a complex series of organs and glands that process food. In order to use the food we eat, our body has to break the food down into smaller molecules that it can process; it also has to excrete waste. Click on the topics below to learn more about digestion.. Digestion: Definition Digestion Anatomy (parts) Digestion Process

19. The process of breaking down food in the stomach and intestines into substances that can be used by the body. Digestion The process of breaking down food into substances that can be used by the body.

20. Anatomy of the Digestive System Mouth Esophagus Stomach Liver/Pancreas/Gall Bladder Small Intestine Large Intestine Rectum

21. Digestive Processes Step 1 (Mouth): Food that enters the mouth is mechanically broken down by the chewing process and chemically broken down by enzymes in saliva.

22. Digestive Processes Step 2 (Esophagus): After being chewed and swallowed, the food enters the esophagus. The esophagus is a long tube that runs from the mouth to the stomach. It uses rhythmic, wave-like muscle movements (called peristalsis) to force food from the throat into the stomach.

23. Digestive Processes Step 3:(The Stomach) The stomach is a muscular organ that secretes acid and enzymes to break down foods.. The stomach muscles contract periodically, churning food to enhance digestion. The pyloric sphincter is a muscular valve that opens to allow food to pass from the stomach to the small intestine.

24. Digestive Processes Step 4: (Small Intestine) The small intestine is a 20 foot long tube where foods pass through to be broken down even further. It’s also the area where nutrients are absorbed from the foods we eat.

25. Digestive Processes Step 5: (Liver, Pancreas, Gall bladder) While food travels through the small intestine bile produced by the liver and stored in the gallbladder continue, to break down food with the help of enzymes released by the pancreas

26. Digestive Processes Step 6: (Large Intestine) After food passes through the small intestine it enters the large intestine. This large tube portion of the digestive system is most responsible for absorption of water from the indigestible residue of food. Indigestible food finally reaches the lower portion of the large intestine called and colon and then passed out of the body through the rectum.

27. Metabolism Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning. Someone with a high metabolic rate is able to burn calories more efficiently than someone with a slower metabolic rate. The less efficient your body is at burning calories the more you will store as fat. There are many heredity & environmental factors that effect your metabolism.

28. Calories Calories are ENERGY that fuel our bodies; much like gasoline fuels our cars. The number of calories in food is a measure of how much potential energy that food possesses. Most adult bodies needs at least 1000 to 1400 calories a day to have enough energy to fuel key organs like the brain, heart, and lungs. This minimum number of calories is called your resting metabolic rate (RMR) and it varies greatly depending on age, sex, weight, and muscle mass. In order to have enough energy to live your day and be active you need more energy than what's required from your resting metabolic rate (RMR). This extra energy typically amounts to about 400 to 600 additional calories per day which is the energy you need to move versus just lying still all day.

29. Calories Nutrients that Provide Energy: Fats, Proteins and Carbohydrates all provide energy to our body and have caloric measurement. Carbohydrates: 1 gram = 4 calories Fats: 1 gram = 9 calories Protein: 1 gram = 4 calories In order to maintain body weight, the calories we eat need to correlate with the calories we burn. When you burn more than you eat, you will loose weight. When you consume more calories than you burn, you will gain weight. Calories that are not burned are turned into body fat and stored. 3,500 extra calories consumed = 1 pound of body fat. If you burn 3,500 more calories than you eat, your body will convert 1 pound of stored fat into energy. Click picture for larger image

31. What influences your food choice? • It’s important to understand the difference between your physical need for food and your desire for food. • Hunger: An unlearned, natural physical drive that protects you from starvation. • Appetite: A desire to eat. (Not a need)

32. What causes you to eat? Emotional needssometimes cause us to eat, like when we are stressed or depressed. Environmental factors like your family & peers. Convenience and cost also plays a role in what you eat. (Eating less healthy food because it’s fast and doesn’t cost a lot.)

34. Guidelines for Healthy Eating Lesson 3

36. Daily Calorie Intake Range

37. Understanding Food Labels Being able to read and understand food labels is an important step in understanding what your putting into your body.

38. Cholesterol Cholesterol is a waxy fatty substance that circulates in blood. Your body uses small amounts of it to manufacture cell membranes & bile, which helps to digest fats. Excess blood cholesterol is deposited in arteries, including the arteries of the heart. This increases the risk of heart disease.

40. Food & Healthy Living Lesson 4

41. Food Poisoning • Food Poisoning can result from eating food contaminated with pathogens (disease causing organisms), or poisonous chemicals. • Many times the contamination can’t be seen, smelled, or tasted.

42. Causes & Symptoms of Food Poisoning • According to the CDC (centers for disease control) bacteria & viruses cause most common food poisonings.

43. Minimizing the risk of Food Poisoning • Most cases of food poisoning takes place in the home. (Kitchen surfaces, serving dishes, & eating utensils) • To help keep food safe to eat, follow 4 steps: • Clean, Separate, Cook, Chill.

44. 4 Steps to keeping food safe Clean: Always wash hands througlh before preparing or handling food. Also, wash fruits & vegetables before eating them. Separate: Always separate raw meat, seafood, & poultry from other items in your shopping cart, or counter top. Cook: Use a thermometer to make sure foods are fully cooked. Proper heat will kill harmful bacteria. Chill: Cold foods should be kept at below 40 degrees, and frozen foods at or below 0 degrees.

45. Maintaining a Healthy Weight Lesson 1

46. Body Image When you look at yourself in the mirror are you happy with what you see? The way you see your body is called body image. Body image is influenced by many factors, including media images, friends, & family.

47. Body Mass Index Body Mass Index: Allow you to assess your body size in relation to your height & weight. This is a general measurement, and not accurate for all body types

49. Maintaining a Healthy Weight Lesson 1

50. Healthy Ways to Manage Weight • Know what your appropriate weight should be • Set realistic goals • Put your plan in writing • Evaluate your progress